Key takeaways
- Eggs contain no FODMAPs — safe in any number and preparation method.
- Fried, boiled, scrambled, poached, baked: all low FODMAP.
- The risk with egg dishes is the additions: cream, onion, garlic, wheat toast, regular milk.
- Eggs are one of the most complete proteins available and an anchor food during the elimination phase.
If there is one food that gives no cause for concern on the low-FODMAP diet, it is the egg. It contains no fermentable carbohydrates whatsoever — no lactose, no fructose, no GOS, no polyols, no fructans.
FODMAP status at a glance
- —Boiled eggs: low FODMAP
- —Fried eggs (in low-FODMAP oil): low FODMAP
- —Scrambled eggs: low FODMAP (watch additions)
- —Omelette: low FODMAP (watch fillings)
- —Poached eggs: low FODMAP
- —Hard-boiled (any number): low FODMAP
Watch what you add
Egg-based meals for the elimination phase
- —Scrambled eggs with spring onion tops and wilted spinach in garlic-infused oil
- —Hard-boiled eggs as a portable protein snack
- —Frittata with low-FODMAP vegetables (courgette, red pepper, cherry tomatoes)
- —Fried rice (rice + egg + soy sauce + spring onion)
References
- 1.
